Wednesday 6.29.16

Essentials:
A.
Every 40sec For 10min (15 sets)
Jumping Dumbbell Deadlift x 3 reps

or ADAPT

B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 85%

C.
5 Sets
Row x 500 meters 85%
Rest 2min

Fitness:
A.
Every 40sec For 10min (15 sets)
Full Clean x 1 rep 75%

or ADAPT

B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 85%

C.
5 Sets
Row x 500 meters 85%
Rest 2min

Performance:
A.
Every 40sec For 10min (15 sets)
Full Clean x 1 rep 77%

B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 85%

C.
5 Sets
Row x 500 meters 85%
Rest 2min

A.
5 Sets
Pistol Squat or any regression or progression x 10 reps per leg
Rest 2min

B.
3 Sets
Walking Sled drag x 200 meters (Empty to very light weight)+10lbs
Work to rest 1:1

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